6 wks
35 minutes a session, at home
Powerful, high-impact training that elevates athleticism while protecting pelvic health.
Level three: jumps, sprints and heavy lifting with a floor trained to keep up.
Ideal for
Women with a base of foundational strength, connected to their core and pelvic floor, ready to begin higher-impact athletic training.
By the end
Learn to absorb and generate force safely while building resilience in your pelvic floor, hips and core, feeling stronger, more explosive and more capable.
What you get
A roadmap that moves with you
Workouts progress week on week, so you're never stuck repeating a routine while your body changes. You always know what's next, with a realistic 80% completion goal.
Suggested flow
35 min
35 minutes. Press play. Done.
Four follow-along workouts a week, blending strength, cardio, core and mobility - no endless floor work, every minute pulls its weight.
Live Mondays
Weekly live sessions coached by a women's pelvic health specialist - expert eyes on your movement, in a room of women in the same week and program as you.
Brain Gains, on the go
Specialist-led podcasts across prenatal, postnatal and pause - no fear tactics, no supplement pitches. You'll always know the why, not just the how.
The Pack
Your built-in support crew. Ask questions, swap tips, celebrate progress and stay accountable.
Specialist expertise
Level 4 PT, Pre/Postnatal Specialist, PN Level 2 Nutritionist - 15+ years of women's movement science in every session.
- Level 4 PT
- Pre/Postnatal Specialist
- PN Level 2 Nutritionist
Find out if this is your program. The assessment takes two minutes and tells you which program fits you right now.